Breathe Stretch Digest Part 1
Simple Poses to soothe your belly
Digestive discomfort can impede your progress in various ways. Whether it’s bloating, constipation, or stress-related gut issues, you’re not alone. Yoga for digestion offers a simple, natural way to get things moving again.
More than just stretching, yoga blends movement with mindful breath. It activates your parasympathetic nervous system (PSNS)—also known as “rest and digest” mode—helping your body shift from stress to healing.
If your belly’s been off lately, yoga for digestion could be the reset your system needs.
What Can Yoga Help Relieve?
Uncomfortable Bloating and Gas
Up to 25% of people experience bloating, and nearly 75% say it’s moderate to severe. Yoga poses that involve twists or abdominal stretches can help move trapped gas and relieve discomfort. Movements that open the front body also give internal organs more space to function optimally.
Sluggish Digestion and Constipation
Yoga can help ease stress, which may otherwise slow down digestion. Gentle twists, folds, and inversions also encourage healthy gut movement by stimulating peristalsis, which is the natural muscle contractions that move food through the intestines and support consistency of bowel movements.
IBS and Stress-Related Gut Disruption
Stress plays a major role in irritable bowel syndrome (IBS) flare-ups. Over 90% of people with IBS have underlying mental health concerns. Yoga targets this gut-brain connection. One study found that people with IBS who practiced yoga for digestion for 12 weeks experienced improvements in symptoms comparable to those following a specialized low‑FODMAP diet. That’s a powerful reason to make yoga part of your routine.
Heartburn and Acid Reflux
Certain breathing exercises in yoga can help improve how well your lower esophageal sphincter functions. This muscle is what keeps stomach acid where it belongs. Certain yoga practices like Kapalbhati and Agnisar Kriya may help reduce GERD symptoms, such as heartburn, chest discomfort, chronic cough, hoarseness, and breathing difficulty by strengthening the diaphragm and the lower esophageal sphincter.
“When you listen to yourself, everything comes naturally… Try to be sensitive. That is yoga.”
— Petri Räisänen
Why These Poses Work
- Organ Massage: Poses that twist or fold apply gentle pressure to your abdominal area, encouraging circulation and improving organ function.
- Gut-Brain Activation: Conscious breathing stimulates the vagus nerve, helping your body shift into digestion mode.
- Stress Relief: Yoga reduces cortisol, calming your body and supporting better digestion.
- Improved Mobility: Movement encourages food to pass more efficiently through your digestive tract.
8 Yoga Poses That Soothe the Belly
1. Wind-Relieving Pose (Pawanmuktasana)
This one’s exactly what it sounds like: a simple move to relieve gas.
How to do it: View this pose
- Lie on your back and hug your knees to your chest
- Hold your shins or behind your thighs
- Gently rock side to side
- Stay for 30–60 seconds while breathing slowly
This pose is particularly beneficial for individuals experiencing post-meal tightness or severe bloating.
2. Seated Twist (Ardha Matsyendrasana)
This stretch is a gentle twist that supports your digestive organs.
How to do it: View this pose
- Sit with one leg bent over the other
- Hug your knee and twist toward it
- Inhale to lengthen, exhale to deepen
- Hold for 5–8 breaths, switch sides
Use this pose when digestion feels “stuck” or sluggish.
3. Little Thunderbolt Pose (Vajrasana)
This is an advanced pose. You can perform this rare pose immediately after eating.
How to do it: View this pose
- Kneel with hips resting on heels
- Sit tall and relax your shoulders
- Breathe naturally for 1–2 minutes
Practice after meals to aid digestion and soothe reflux; it is especially effective as part of your yoga for digestion routine.
4. Cobra Pose (Bhujangasana)
Opens the front body and improves circulation to the gut.
How to do it: View this pose
- Lie on your belly, hands under shoulders
- Engage your thighs, lift your chest
- Keep elbows close and breathe deeply
- Hold for 15–30 seconds
This pose is excellent for enhancing blood circulation and bringing vitality to your digestion-focused yoga practice.
5. Seated Forward Fold (Paschimottanasana)
This is a calming stretch that compresses and stimulates the abdominal organs.
How to do it: View this pose
- Sit with legs extended
- Inhale to lengthen the spine
- Exhale and fold forward
- Hold for 5–10 breaths
This practice aids in reducing bloating and relieving tension and pairs well with breathwork in yoga for digestion.
6. Happy Baby (Ananda Balasana)
Gently compress your gut while opening the hips.
How to do it: View this pose
- Lie on your back and grab the outsides of your feet
- Pull knees toward the floor while pressing feet into hands
- Relax your shoulders and breathe for up to a minute
This pose is gentle yet powerful when included in any yoga for digestion routine.
7. Bow Pose or Wheel Pose (Urdhva Dhanurasana)
This pose stimulates the abdominal organs and improves circulation.
How to do it: View this pose
- Lie on your belly
- Grab your ankles and lift your thighs.
- Breathe deeply and hold for 20–30 seconds
8. Cat-Cow Flow (Marjaryasana-Bitilasana)
The cat-cow flow pose gently supports digestion, and it’s perfect for new yoga beginners.
How to do it: View this pose
- On all fours, inhale to arch (cow) and exhale to round (cat).
- Repeat for 1–2 minutes
As part of yoga for digestion practice, Cat-Cow helps stimulate the gut and get things moving.
Advanced Yoga Breathing Techniques to help aid Digestion
Kapalbhati Pranayama (Skull-Shining Breath)
Kapalbhati (Sanskrit for “skull-shining breath”) is a cleansing breathing technique in yoga that uses active exhalation and passive inhalation. It helps clear the respiratory tract, energize the nervous system, and tone abdominal muscles.
Key Benefits
- Cleanses sinuses and lungs, supporting respiratory health
- Strengthens the diaphragm and core, supporting digestion and posture
- Increases metabolic rate and energy, while potentially aiding in blood sugar and weight management
Step‑by‑Step Guide
- Start seated (Sukhasana or Padmasana), spine tall, hands on knees, palms up.
- Inhale naturally.
- Forceful exhale: pull the belly inward and exhale sharply through the nose (~20 breaths for one round).
- Passive inhale: allow the belly to relax.
- Repeat for 2–3 rounds, resting between each
- Pause afterward for a moment of calm.
Video Tutorial
Learn Kapalabhati (Skull Shining Breath)
Agnisar Kriya (Fanning the Fire)
Agnisar Kriya (‘Agni’ = fire, ‘Sara’ = essence) is a yogic belly-cleansing technique that involves deep belly contractions and passive breathing. It “fans the digestive fire,” helping with digestion, circulation, and detoxification.
Key Benefits
- Stimulates digestive organs, supporting peristalsis and metabolism.
- Strengthens core muscles, promoting posture and abdominal tone.
- It has the potential to alleviate GERD symptoms by enhancing diaphragmatic tone and LES pressure.
Step‑by‑Step Guide
- Start Position: Stand or sit comfortably with a straight spine—feet hip-width apart if standing. Hands rest lightly on your thighs.
- Full Exhale: Blow all the air out of your lungs, then hold the breath out.
- Draw In the Belly: Inhale your belly inwards and upwards beneath the ribcage, creating a soft vacuum effect.
- Perform Belly Pumps: With the breath held, rhythmically contract and release your abdominal muscles 10–20 times per round.
- Release and Rest: After each round, inhale normally, relax, and repeat 2–3 rounds.
Tips and Modifications
- Practice on an empty stomach for safety and comfort.
- Start with 3–5 contractions, then build slowly.
- Avoid straining—if you feel dizzy, slow down or stop.
- Consult your healthcare provider if you have a hernia, hypertension, or are pregnant.
Video Tutorial
Learn Agnisar Kriya to Boost the Digestive System
Wrap-Up: Let Movement Be Your Medicine
If your digestive system feels off, these poses offer relief without medication. Yoga for digestion isn’t just about exercise; it’s about listening to your body and supporting it naturally.
Try one pose today. Your belly may thank you for it.
You’ve just explored eight gentle poses that can support digestion and bring ease to your belly. If you’re prepared to enhance your practice, Part 2 of our Yoga for Digestion series, “From Bloating to Balance,” provides simple breathwork techniques, mindful timing, and everyday tools to help you maintain your routine and feel your best. It’s a gentle next step in building a routine that supports your gut each day.
Explore our Fitness and Exercise section for more wellness tips. Follow us on Facebook and Instagram for daily inspiration. Subscribe to our newsletter for curated content and practical ideas for healthy living.
This post may contain affiliate links. If you click a link and make a purchase, Healthy Living—Today may earn a small commission at no additional cost to you. We only feature products, programs, or services we’ve researched and believe may support a healthy lifestyle. Prices are subject to change and may vary from what’s listed. This content is for informational purposes only and is not intended as medical advice. Individual results may vary, and we do not guarantee any specific outcome.
